Breathing exercises for better lung health

2 min read

You can't change the structure of your lungs with exercises, but you can train the muscles and habits you use to breathe. These techniques are commonly taught in pulmonary rehabilitation, and many people find them calming too.

1. Diaphragmatic (belly) breathing

Many of us breathe shallowly with our chest and shoulders. Belly breathing uses the diaphragm, your main breathing muscle, more fully.

1. Sit comfortably or lie on your back with your knees bent.
2. Place one hand on your chest and one on your belly.
3. Breathe in slowly through your nose, letting your belly rise. Your chest hand should stay fairly still.
4. Breathe out slowly through pursed lips, letting your belly fall.
5. Repeat for 5 to 10 minutes.

2. Pursed-lip breathing

This technique slows your breathing and helps keep airways open longer, which can help people who feel short of breath, including those with COPD.

1. Breathe in through your nose for a count of two.
2. Purse your lips as if you were about to whistle.
3. Breathe out slowly through your lips for a count of four, twice as long as the inhale.

Use it during activities that make you breathless, like climbing stairs.

3. Box breathing

Popular for stress, box breathing has four equal steps:

1. Breathe in for four counts.
2. Hold for four counts.
3. Breathe out for four counts.
4. Hold for four counts.

Repeat for a few rounds. If holding feels uncomfortable, shorten the counts or skip the holds.

4. Stay active

Regular aerobic exercise, such as walking, swimming or cycling, strengthens your heart and breathing muscles so everyday tasks take less effort. If you have a lung condition, ask your doctor about pulmonary rehabilitation, a supervised program of exercise and education with strong evidence behind it.

Tips

• Practice when you're calm, so the techniques come naturally when you need them.
• Stop if you feel dizzy or lightheaded, and breathe normally.
• These exercises support, but don't replace, prescribed treatment such as inhalers.

When to see a doctor

New or worsening shortness of breath, a cough that won't go away, wheezing or chest pain all deserve a medical check. See COPD: early signs and Asthma basics.